Mesquite is a legume belonging to the Prosopis genus and a traditional staple food of indigenous cultures from the arid regions of the Americas. The bean pods of this legume can be dried and ground into flour, adding a sweet, nutty taste to breads, or used to make jelly or wine. How to Use Mesquite in Baking When used in gluten free baking,  this legume flour should be used in combination … [Read more...]


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Black Beans

Black beans, also called turtle beans, are a healthy and versatile culinary staple popular throughout Mexico, Central and South America, the Caribbean and the southern United States. Along with supplying protein and fiber, black beans are high in antioxidants, low on the glycemic index and provide cancer-fighting phytoestrogens. Glycemic Index=20 Glycemic Load=5 Antioxidant Score … [Read more...]

Kidney Beans

When you think of kidney beans, you may think boring. But despite their lowly culinary status, kidney beans are truly a superfood. High in both protein and fiber, kidney beans are a low glycemic food that's packed with antioxidants. In fact, kidney beans top blueberries in their ability to quench free-radicals. Kidney bean cousins include white kidney beans (better known as cannellini beans) … [Read more...]

Green Beans

Green beans, also called string beans or snap beans, are an American classic side dish. They have a long, slender green pod - all of which is edible - with small seeds inside. The wax bean is a pale yellow variety of green bean. … [Read more...]

Mung Beans

Mung beans are small yellow-fleshed bean most commonly used to grow bean sprouts. Widely used in both China and India, mung beans require no pre-soaking. Mung beans are also dried and ground into flour, which is used to make noodles. Glycemic Index=31 Glycemic Load=5 … [Read more...]

Chickpeas/Garbanzo Beans

Chickpeas, also known as garbanzo beans or ceci, have a creamy texture and nutty taste. Widely used in the Middle East, Mediterranean and India, chickpeas are the starring ingredient in dishes such as hummus, falafel, dals and curries. In addition to providing a good source of vegetarian protein, chickpeas are also high in fiber and nutrients including vitamin B6, folate and magnesium. … [Read more...]

Lima Beans

Named for Lima, Peru, the lima bean was found as early as 1500. Two varieties of lima exist — the Fordhook and the baby lima. The Fordhook is larger and plumper than the baby lima, with a fuller flavor.  In the South, dried limas are often called butter beans. When limas are mottled with purple they're called calico or speckled butter beans. Lima beans are a low glycemic food that's high in … [Read more...]

Soy Beans

Soybeans - in their traditional fermented form - have been a staple in the Asian diet for thousands of years. While these members of the legume family provide a complete protein source, soybeans have estrogenic properties and contain compounds that act as anti-nutrients including trypsin inhibitors and phytic acid.  Because conventional soybeans are almost always genetically modified and … [Read more...]


Peas are members of the legume family and date back as far as 9700 B.C. Whole dried peas, also known as field peas, are a good stand in for fresh shell peas and are best used in hearty soups and purees. Split peas, which are more readily available, don't require soaking. Peas are an excellent source of vitamin C and a good source of beta carotene. They also provide phytoestrogens and … [Read more...]

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